Dondajuan417
Member
I always warm up with 15 to 25 mins of stair/ rower/ bike and a full body stretch session straight PRT ya know what I’m saying. My gym is also limited on space and machines but that’s no excuse!
Monday - Frog Legs
Seated leg press - 8 to 10 sets
At the end of every other set I switch from leg press to calf raises without racking the weight. Keeping my pump and tension on my legs.
Reps/ weight/ calf raises
20 - 25 @ 90 lb
10 - 15 @ 180 lb/ 20 - 30
10 - 15 @ 270 lb
8 - 10 @ 360 lb/ 10 - 15
8 - 10 @ 450 lb
5 - 10 @ 360 lb 10 - 15
8 - 10 @ 270 lb
10 - 15 @ 180 lb 20 - 30
15 - 20 @ 90 lb
Front/ Back Squat
Currently I have only been using a squat machine since I’m weak af! March I will be starting barbel squats. I should be close to these numbers!
Front squat - 4 to 5 sets
135 lb @ as many possible
155 lb @ 10 - 15
175 lb @ 8 - 10
195 lb @ 8 - 10
225 lb @ as many possible
Back squat- 4 to 5 sets
135 lb @ as many possible
225 lb @ 10 - 15
245 lb @ 8 - 10
265 lb @ 8 - 10
285 lb @ 5 - 8
Seated leg extension/ seated calf raises
Superset
Seated leg extension - 8 to 10 sets
190 lb @ as many possible
180 lb @ as many possible
170 lb @ as many possible
160 lb @ as many possible
150 lb @ as many possible
140 lb @ as many possible
130 lb @ as many possible
120 lb @ as many possible
I try and hold for a pause once extended fully out maybe half a second
Seated calf raises
45 lb @ as many possible
55 lb @ as many possible
65 lb @ as many possible
75 lb @ as many possible
85 lb @ as many possible
90 lb @ as many possible
100 lb @ as many possible
135 lb @ as many possible
Leg curl/ weighted lunges
Superset
Some days I do single leg curls some days I do double leg curls. I also try and pause at the top of the curl.
Leg curls 8 to 10 sets
40 lb @ as many possible
50 lb @ as many possible
60 lb @ as many possible
70 lb @ as many possible
80 lb @ as many possible
90 lb @ as many possible
100 lb @ as many possible
110 lb @ as many possible
Weighted lunges 8 to 10 sets
40 lb @ 30 lunges
50 lb @ 25 lunges
60 lb @ 20 lunges
70 lb @ 20 lunges
80 lb @ 20 lunges
90 lb @ 20 lunges
100 lb @ 20 lunges
110 lb @ 20 lunges
Finishing with a 2 mile run as fast as possible normally 6:30 to 7:30 min miles
Some days I will run farther or faster but never shorter or slower
Thoughts, gripes, and or you are stupids are extremely recommended!
Monday - Frog Legs
Seated leg press - 8 to 10 sets
At the end of every other set I switch from leg press to calf raises without racking the weight. Keeping my pump and tension on my legs.
Reps/ weight/ calf raises
20 - 25 @ 90 lb
10 - 15 @ 180 lb/ 20 - 30
10 - 15 @ 270 lb
8 - 10 @ 360 lb/ 10 - 15
8 - 10 @ 450 lb
5 - 10 @ 360 lb 10 - 15
8 - 10 @ 270 lb
10 - 15 @ 180 lb 20 - 30
15 - 20 @ 90 lb
Front/ Back Squat
Currently I have only been using a squat machine since I’m weak af! March I will be starting barbel squats. I should be close to these numbers!
Front squat - 4 to 5 sets
135 lb @ as many possible
155 lb @ 10 - 15
175 lb @ 8 - 10
195 lb @ 8 - 10
225 lb @ as many possible
Back squat- 4 to 5 sets
135 lb @ as many possible
225 lb @ 10 - 15
245 lb @ 8 - 10
265 lb @ 8 - 10
285 lb @ 5 - 8
Seated leg extension/ seated calf raises
Superset
Seated leg extension - 8 to 10 sets
190 lb @ as many possible
180 lb @ as many possible
170 lb @ as many possible
160 lb @ as many possible
150 lb @ as many possible
140 lb @ as many possible
130 lb @ as many possible
120 lb @ as many possible
I try and hold for a pause once extended fully out maybe half a second
Seated calf raises
45 lb @ as many possible
55 lb @ as many possible
65 lb @ as many possible
75 lb @ as many possible
85 lb @ as many possible
90 lb @ as many possible
100 lb @ as many possible
135 lb @ as many possible
Leg curl/ weighted lunges
Superset
Some days I do single leg curls some days I do double leg curls. I also try and pause at the top of the curl.
Leg curls 8 to 10 sets
40 lb @ as many possible
50 lb @ as many possible
60 lb @ as many possible
70 lb @ as many possible
80 lb @ as many possible
90 lb @ as many possible
100 lb @ as many possible
110 lb @ as many possible
Weighted lunges 8 to 10 sets
40 lb @ 30 lunges
50 lb @ 25 lunges
60 lb @ 20 lunges
70 lb @ 20 lunges
80 lb @ 20 lunges
90 lb @ 20 lunges
100 lb @ 20 lunges
110 lb @ 20 lunges
Finishing with a 2 mile run as fast as possible normally 6:30 to 7:30 min miles
Some days I will run farther or faster but never shorter or slower
Thoughts, gripes, and or you are stupids are extremely recommended!